The buttocks comprise three muscles: gluteus maximus, medius, and minimus. The gluteus maximus is the largest of the three, and it acts to extend the hips. The other two gluteus muscles abduct the hips. To develop the buttocks, you need to perform exercises that involve the aforementioned movements. Since the gluteus maximus is the largest of these muscles, working this muscle will contribute to the most muscular gains in the buttocks region. However, you should still train the smaller glute muscles for balance. For each glute exercise, you should do three sets of 10 to 12 repetitions for mass-building purposes.

Dumbbell Squat

The dumbbell squat works several muscles, mainly the quadriceps and gluteus maximus. Begin by holding a dumbbell in each hand and stand with your body upright. Bend your hips and knees until your back is parallel to the floor. Extend your hips and knees to return to the upright position. The more you bend your hips during the eccentric, or downward, phase, and then thus extend more during the concentric, or upward, phase, then you will work more of the gluteus maximus.

Dumbbell Walking Lunge

Similar to the previous movement, the dumbbell walking lunge primarily targets the quadriceps and gluteus maximus. First grab a dumbbell in each hand and stand with your body upright. Take a step forward with your right foot, bending your hips and knees until your right thigh is parallel to the ground. Extend your hips and knees and take a step forward with your left foot. One you return to an upright position, repeat the movement and take a step forward with the left foot first. Keep alternating which foot you take a step forward with until you reach the target number of repetitions. The longer the step you take, and the more your flex and then extend your hips during the movement, the more of your gluteus maximus you target.

Dumbbell Hyperextension

The dumbbell hyperextension is mainly for the hamstrings, gluteus maximus, and erector spinae. Begin by positioning your thighs on the machine pads and put your feet on the foot platform. Hold a dumbbell in each hand and position the dumbbells in front of your chest. Keep your back straight throughout the exercise. Bend your hips to lower your torso, and then extend your hips to raise your torso up to the start.

Standing Cable Abduction

Unlike the aforementioned movements, the standing cable abduction is for the smaller gluteus medius and gluteus minimus muscles. First attach the ankle piece to your right ankle and stand with the left side of your body facing towards the cable pulley machine. Abduct your right hip to bring your right foot upwards. Adduct your right hip to lower your right foot down to the beginning position. Once you complete the desired numbers of reps with the right side, repeat the movement with the left side.

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About the Author

Richard Choueiri is a fitness and nutrition expert and the author of "The Human Statue Workout." He began writing professionally in 2007 and his work has been featured in Bodybuilding.com and "Physique Magazine." Choueiri studied exercise science and nutritional science at Rutgers University. He holds an American College of Sports Medicine CPT, and a National Exercise and Sports Trainers Association CMMACC.